Caloric Content of Beetroots. Antioxidant Power
Anna Schmidt
2026-03-19
3 min. read
1 / 1
1 zdjęcie
314
Beetroot is a vegetable that is easily found and purchased at an affordable price. It is often consumed in the form of pickles, unaware that this unassuming vegetable possesses truly extraordinary properties.
A limited quantity of calories per serving
Due to its high water content, beetroot is classified as a low-calorie vegetable - 100 grams contain a mere 42 calories. It exhibits a high level of carbohydrates, most of which are comprised of sucrose. The high proportion of this disaccharide renders beetroot a vegetable with a high glycemic index (IG = 64). Consequently, it is not recommended for individuals with disturbances in carbohydrate metabolism such as insulin resistance or diabetes. An average portion of beetroot weighs around 290 grams and includes the following nutritional values: energy value: 121.8 kcal, protein: 5.2 g, fat: 0.3 g, carbohydrates: 27.6 g, of which sucrose: 18.9 g, dietary fiber: 6.4 g.
Folic acid source - Beetroots
Beetroots are an excellent source of folic acid, one average piece covers 63% of the daily requirement for this essential component. Folic acid is crucial for the proper functioning of the circulatory system and is particularly important in the diet of pregnant women or those who plan to become pregnant in the near future. Its deficiency leads to neural tube defects in the fetus developing in the womb. Unfortunately, thermal processing of beetroots results in significant losses of folate, amounting to about 50–60%. A beetroot of average size also provides: – 29 mg of vitamin C, – 0.1 mg of vitamins B1 and B2, – 1.2 mg of vitamin B3, – 0.1 mg of vitamin B6, – 5.6 µg of provitamin A.
Profusion of potassium and iron in beetroot
Beetroot is an exceptionally rich source of potassium and iron. A typical specimen of this vegetable contains 1009.2 mg of potassium and 4.9 mg of iron, which fulfills 30% and 60% of the daily requirement of the body for these minerals, respectively. Potassium is indispensable for the proper functioning of muscles and the nervous system, and it also regulates water and electrolyte metabolism as well as acid-base balance. Iron is crucial for oxygen transport in the body, and its deficiency leads to the development of anemia. Apart from these components, a typical beetroot also contains: – 0.3 mg copper, – 1.7 mg zinc, – 118.9 mg calcium, – 49.3 mg magnesium, – 150.8 mg sodium.
Power of antioxidants contained in beetroot
The dark brown color of beetroot is a result of the presence of a compound called betanin, which is an antioxidant that aids in the removal of excess free radicals from the body. This vegetable component also provides provitamin A and vitamin C, which also exhibit antioxidant capabilities. The high level of these antioxidants in beetroot makes it an effective preventive measure for many ailments, including reducing the risk of cancer cells.
Health-beneficial characteristics
Beetroots assist in decreasing the blood pressure and the cholesterol levels in the blood serum. They are an effective means in combating constipation. Regular incorporation of this vegetable into the diet influences the deceleration of the aging processes in the body. Freshly squeezed beetroot juice, on the other hand, is an effective means in treating hyperacidity.
